Tuesday, December 23, 2014

Thrusters, Pull up, Burpees, Power Cleans, Front Squats, Jerks


Weekly Challenge
Baseline Fit Test:
500m Row
40 Air Squats
30 Sit ups
20 Push ups
10 Pull ups
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WOD 

Bar Work  
EMOM x 5 - 2 Power Clean + 1 Hang Squat Clean + 1 Tall Clean
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Foundations 
30-20-10
Box Jumps 24/20"
Kettle Bell Swings 55/35/25
*300 Singles after each round


Conditioning 
EMOM for as long as possible
7 Thrusters, 75/55#
7 Pull ups
7 Burpees

-rest 3 mins

EMOM for as long as possible
3 Power Cleans 155/105#
3 Front Squats
3 Jerks



Competition - "Amanda"
9-7-5
Muscle-ups
Full Snatches 135/95

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Bar Muscle up Variations (video)

WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
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Best Results for Yesterdays WOD
Foundations - Dallas 7:42  /  Emily Atterberry 12:28
Conditioning - Rhett Singleton 267 reps  /  Renee 201 reps
Competition -  Paul Richardson 5:32
Masters 50-59 - Glenn Davis (Foundations) 12:26  /  Deb Strobel (Competition) 8:56
Masters 60+ - Deb Davis (Foundation) 12:48
Barbell -  Justin B 225#  /  Lana & Lindsay 105#
Weekly Challenge -  tba

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December PR's & Noteworthy Efforts
Josh Ennis - Power Clean 205#
Daniel Smith - Squat Clean 285# / Push Press 240#x2
Patty Thompson - Squat Clean 130#
Lana Smith - Squat Clean 140#
AJ Webster - 4 consecutive kipping Pull-ups
Marla - 10 Butterfly Pull-ups  /  Push Jerk 130#
Brett M - Push Jerk 255#
Deb Davis - "14.2" 59 reps...last year only 9 reps
Zach Cramer - Power Clean 265#
David W - Power Clean 175#
Patty Thompson - Power Clean 140#
Dalton - Snatch 145#
Deb Davis - UB Double-unders 31
Curt Hackler - Push Jerk + Split Jerk 225#
Patty Thompson - Power Snatch 105#
Daniel Smith - High Hang Squat Clean 250#
Kelli2 - Snatch 105#  /  Clean & Jerk 145#
Renee Johnson - OHS 100#
Lindsay Morgan - OHS 130#
Adam - 2 Ring Muscle-ups
Lana - OHS 120#
Brett M - Thruster 225#
Curtis Hackler - 20 RM Back Squat 255#
Daniel Smith - 2 rep Power Snatch 200#
Renee Johnson - Back Squat 165#
Lindsay Morgan - Power Snatch 100#
Denise Wigginton - Hang Squat Clean 105#
Brett M - Deadlift 330#
Hudson Baker - 4 Double Unders / 120 Single unders
Dalton - "Fran" 9:17
Deb Davis - Power Snatch 65#
Kelly B - Split Jerk 120#
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Local Competitions
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

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